Homemade sprouted-grain bread

Homemade sprouted-grain bread

Fresh-baked bread, warm from the oven … you know, the delicious, homemade kind you crave in the fall. Have you tried baking your own with sprouted-grain flour? Sprouting grains changes the way your body digests them, to keep your metabolism burning hot.

You can find some brands of sprouted-grain bread at the grocery store—maybe you’ve already found a favorite. Still, there’s nothing like a freshly made, handcrafted loaf of crusty-outside, pillowy-inside bread, warming your kitchen with that irresistible aroma.

Whether you love to bake—or you’ve never baked your own bread before—you can make homemade sprouted-grain bread with just a few ingredients. Baking with sprouted grains is a little different from baking with refined white flour, though, or even whole wheat:

Choose your sprouted flour. You’ll find bags of pre-ground sprouted flour at health-food stores and some grocery stores, usually in the freezer or refrigerator case (keep them in airtight containers in the freezer at home, too, to keep them fresh). The two most common types are sprouted wheat and sprouted spelt (an ancient ancestor of wheat). Bread baked with sprouted spelt won’t rise as high as sprouted-wheat bread—but sprouted spelt flour works great for things like homemade pasta and pancakes.

Two brands of sprouted wheat flour that are easy to find include Arrowhead Mills Organic Sprouted Wheat Flour and King Arthur Organic Sprouted Wheat Flour.

Sprouted bread tastes milder and naturally sweeter than whole-wheat bread. Even some people who aren’t crazy about whole-wheat bread love sprouted-grain bread.

Sprouted flour often needs a little extra moisture. Start with a couple of tablespoons of extra liquid, if you’re substituting sprouted flour in a recipe.

Try recipes developed especially for sprouted flour. The One Degree Organics’ site has fantastic recipes, including Bread Machine Sprouted Bread and Sprouted Spelt Tortillas. Homemade sourdough bread is scrumptious with sprouted flour, too.

Homemade Sprouted-Grain Bread

Prep Time: 20 minutes

Total Time: 3 to 4 hours

Yield: Makes 1 loaf, Phase 1 or 3

Serving Size: One 1/2 inch slice

Homemade Sprouted-Grain Bread

Sprouted-grain bread recipes commonly call for a little oil and/or honey (or maple syrup). Both add moisture and flavor to the dough. This great recipe doesn't use either, though, and it tastes spectacular!


  • 16 ounces (about 4 cups) sprouted whole-wheat flour
  • 1 tsp. salt
  • 1 1/2 cups lukewarm water (just a little warmer than body temperature)*
  • 1 1/2 tsp. instant yeast


  1. Mix and knead together all of the ingredients—by hand, mixer, or bread machine—until a cohesive dough forms. (The dough may be wetter and stickier than other bread doughs.) If you're using a stand mixer, knead at low speed for 6 to 8 minutes.
  2. Transfer the dough to a bowl and press a piece of plastic wrap onto the surface. Cover the bowl with a damp towel. Let the dough rise in a warm place until it's puffy and much bigger (although not necessarily double in size), about 1 to 1 1/2 hours. (When you poke your finger into it, it shouldn't spring back.)
  3. Shape the dough into a loaf and place it into a nonstick 8 1/2-by-4 1/2-inch loaf pan. Cover with plastic wrap and let the bread rise for about 1 hour, or until it has risen above the top of the pan.
  4. Bake the bread in a preheated 375-degree oven for 35 to 40 minutes. To check doneness, you can poke an instant-read thermometer into the middle (it will read 190 degrees). Remove the bread from the oven, turn it out of the pan, and cool it on a rack completely before slicing.


*You'll need to use 1 to 2 tablespoons less water in summer and 1 to 2 tablespoons more water in winter.




Links included in this article will sometimes direct you to the ShopHayliePomroy.com website, where you can learn more about and purchase many of the products mentioned. Please know that Haylie Pomroy has a financial interest in anything that is sold from ShopHayliePomroy.com.

148 thoughts on “Homemade sprouted-grain bread

  1. Fabulous, thank you. Had real trouble finding sprouted grain products here in the UK and just recently found an online supplier of sprouted grains flours. This has made my day, can’t wait to try baking it on my next P3 day.

    • You can also purchase bulk wheat berries, soak them and sprout them yourself, then dehydrate them either in pans lined with paper towels or in a food dehydrator, and then grind your wheat fresh. This is what I do, and the fresh ground wheat is superior in flavor and nutrition to store bought flour. It is more work, but it is a LOT cheaper and worth the effort.

    • Looking for more info on the gluten free level of these breads. All the sprouted grain breads at the store add gluten. I know spelt is less gluten and that the sprouting does decrease the gluten but whats the final decision. To be or Not to be gluten free??

      • Sprouted grains naturally have gluten. Spelt is also not gluten free — it’s a relative of wheat. But gluten is okay on the diet — it’s wheat you are to avoid.

  2. Thank u for the recipe ; can u recommend a recipe book for baking with organic and “healthy” flours and grains? I need to learn how to bake again! Thank you!

    • Don’t know of one offhand — anyone have some suggestions? I’d check out some of the gluten-free baking books.

      • My hands-down favorite homemade bread recipes come from the cookbooks by Jeff Hertzberg and Zoë François. Their second book, “Healthy bread in five minutes a day: 100 new recipes featuring whole grains, fruits, vegetables, and gluten-free ingredients”, should work well for you. They start with a master dough recipe, which can then be used to make all sorts of different bread types. Their main premise is that great homemade bread can be made using only water, yeast, and flour (No sugar or sweeteners needed! It’s a myth that the yeast needs sugars to feed.), with MINIMAL effort (ie, NO KNEADING!). You can make the dough ahead of time and just leave it in your refrigerator or even freeze it in one meal portions. In the time it takes to prepare and finish making your meal for the evening, you can also enjoy fresh out of the oven homemade yeast bread. They also have a great website and blog, with lots of information in regards to adjusting recipes (ie, high altitude) and substituting the doughs to make traditional recipes that aren’t in their books yet. Word of caution: if you do NOT intend to consume the entire loaf at one time (ie, not enough friends eating with you), it is VERY IMPORTANT to wait until the loaf FULLY COOLS before cutting it. The moisture loss if the bread isn’t fully eaten if cut while warm will result in horrid leftovers. This goes for all homemade baked breads. Happy baking!

      • I got a Paleo cookbook that has all kinds of baked goods using almond flour, coconut flour and flax seed meal to name a few. There is no sprouted wheat flour recipes though.

      • I got a Paleo cookbook that has all kinds of baked goods using almond flour, coconut flour and flax seed meal to name a few. There is no sprouted wheat flour recipes though.

      • I got a Paleo cookbook that has all kinds of baked goods using almond flour, coconut flour and flax seed meal to name a few. There is no sprouted wheat flour recipes though.

  3. I am having difficulty in printing out the receipes. When I try to print out the page that is on my computer screen which I think is page 1, it prints out the last page and not what is on my screen,for example it will print the last page, which is labeled1 out 10. So I think that it might be printing the last page first.So I them
    n type in 10 thinking it will print the first page now but it doesn’t. Since I don’t know how many pages are in all I dont know exactly what the page number is that I want to print. Any suggestions? Am I doing something wrong technically?I’m not interested in printing out pages of questions and replies that are sometimes after the receipes or information on the diet. Thank you so much!!! I have not posted this comment before.

    • Hi there. Sorry about that. Our recipe pages don’t currently have a “print friendly” version . My suggestion would be to copy just the recipe in to a Word document and print that out.

      • There’s a PRINT icon next to the article title and it works fine, there’s also a PDF icon where you can download the article on the desktop and print from the PDF software you have on your computer. The OP probably try to print using the print option on her browser.

    • When your print page comes up – click on it to print page 1, then page 2 until you have the pages you want. It is always standard to print from the last page.

  4. I’ve had good success with printing the recipes if I highlight them first and then hit Print, followed by checking “Print Selection”.

    • We didn’t try making it with a gluten-free flour (such as Bob’s Red Mill Gluten-Free All-Purpose Flour), but you could certainly try it. Please let us know how it turns out!

  5. My comment isn’t regarding today’s blog, but this site’s FAQ page. How do you read the answer to the FAQ’s? What do you click on to make the response display? I’ve clicked all over and get nothing!

  6. I can’t find the appropriate place to ask these questions, so I hope Christine can answer here. We are on our 2nd week, Phase 2, and are experiencing constipation even though we are following the plan and drinking the appropriate amounts of water. My husband’s stomach is hard, like a basketball, and he is very uncomfortable. Is a product containing Polyethylene Glycol 3350 allowed in the plan, or can you recommend something else?
    My second question is, do we weigh foods like chicken breasts or chopped beef before cooking, or after?

  7. I made this in the bread machine and it came out very flat … but VERY delicious. I’ll be making it without the bread machine next time.

  8. Hi! I’ve had a lot of success with The Fast Metabolism Diet and am interested in making and trying this homemade sprouted bread. The recipe calls for 16 oz.(about 4 cups) of sprouted wheat flour. However, 16 oz. should be about 2 cups. Can you please tell me which amount is correct? If I follow this recipe should I use 2 or 4 cups of flour? Thanks for your help.

    • I had to reduce the flour to just over 3 cups. 4 cups was so thick and dry that I couldn’t mix it. I’ve read that it’s better to go by weight when measuring flour because some brands may be more dense. Not sure if that’s true or not, but 4 cups was definitely too much for me.

    • Hm. You could probably add a small amount of pumpkin, but this is a yeast bread, not a quick bread, so it really wouldn’t work to adapt it into a quick bread.

    • My family has a recipe for a yeast dough pumpkin bread and it is yummy! Smells delicious when you are making toast. It makes two loaves and uses 1 cup of pumpkin, so I would try adding 1/2 cup and some cinnamon to this recipe and reducing the water. I hope it turns out for you….I have not tried baking with sprouted flour yet, but I plan to.

  9. I live in Australia and am having a lot of trouble finding the foods required for your diet, any help with suggesting replacements would be great.
    Thanks Sue

  10. I cannot find sprouted spelt even at whole foods market, can you suggest a brand to buy like maybe, Ezekiel or something else? I am about to start the diet Monday.

  11. I have thyroid problems and was always told not to use Flax seed. That it was bad for the Thyroid. What Can you substitute for flax seed in the recipes for bread?


  12. I have your book and am starting next week with my husband. But he only needs to lose 10 lbs or so. Will he be ok on this for the 28 days to heal his metabolism? He’s wanted to eat this way for a long time.

    • He will certainly lose weight — but if he hits his goal, he can go into maintenance while still mainly following the diet with you. It’s great he’s so supportive. Just following the “rule” — no wheat, corn, soy, etc. will go a long, long way to improving metabolism.

  13. I recently made zucchini bread with spelt flour, very yummy by the way, and days later realized my spelt flour was not the sprouted type. I commented on another fmd forum and was told that spelt flour need not be sprouted… Can you please confirm this? For 5 days after eating a serving I felt horribly bloated and gained 3 lbs.

    • That’s right — spelt needn’t be sprouted. It’s on the diet on Phase 1. As with all of the grains, it’s easy to eat too much. For example, only one small slice of the zucchini bread would have been a serving.

  14. WARNING!! Do not make this bread if you have weak will power. It is so good you will find yourself eating 1/2 a loaf before you know it. Hot out of the oven is a dieter’s curse :)

  15. Hi Christine:

    On my last week of the diet and feel great. So far have lost 16.5 pounds (goal is 20). Is it ok to drink decaf coffee after the 28 days. Cannot find Pero anywhere. ??Thanks, I love this “new way of eating”. So healthy….

    • Hi Karen. Congratulations! That’s wonderful! It’s up to you if you’d like to add decaf. Personally, I drank no caffeine at all for about nine months. Now, I will have a small cup of organic decaf maybe once a week, just because I like the taste.

    • Try your local Co-op, Health store, or Whole Food-if they don’t have it in stock most of these type of places are willing to order it for you. I know Amazon sells it – and most of the other things that you need for the plan that you can’t find at the grocery stores.

  16. Since caffeine came up, I discovered this natural coffee called Teecino that I love. It is not coffee, but tastes like coffee. The Hazelnut is my fave. Would this be ok on the diet?

  17. Would a socca (chickpea flatbread) be acceptable on Phase 1 and 3 of the FMD? What would be the portion size? And would it be considered the protein of the meal instead of the grain? Thanks!

    • Pretty sure I answered this question in other place where you posted it. Chickpeas are a protein – so if it only uses chickeas, that would make it a protein. Not sure about the portion, since socca is not on any of the food lists, but you could figure the equivalent of 1/2 cup of chick peas.

  18. The ingredient list for the previously mentioned socca are:
    2 cups chickpea flour (more if needed)
    1 1/2 cups water (more if needed)
    1 teaspoon minced garlic
    1 Tablespoon chopped fresh parsley
    1 teaspoon minced fresh rosemary
    1 teaspoon red pepper flakes
    1 dash salt (optional)
    1 dash pepper (optional)

    Preheat oven to 400º F 

  19. I made the sprouted wheat bread using the “24 Hour No-Knead” method.
    An extra depth of flavour was added and the crumb was looser than the first loaf I made using the above method.

    3 cups flour
    1 tsp yeast
    1 3/4 cups water.

    Mix together in a large glass bowl. Cover and let sit overnight.
    At least 12 hours later and up to 24 remove the bread from the bowl and place it on a floured tea towel. Let sit for about 2 hours.

    Put an iron casserole with a lid in the oven and turn the oven to 500.
    When the oven is heated carefully take the casserole or dutch oven from the oven using heavy duty baking mitts or pot holders, really carefully remove the lid and roll the bread from the towel into the pot. Replace the lid and put the casserole back in the oven. Bake for 20 minutes. Remove the lid and bake for about 40 minutes. This bread has a really lovely crust. Cool before slicing.

    • Hi Trisha. We didn’t test it with other types of flours. You could certainly try brown rice flour for Phase 1. Please let us know how it turns out!

  20. Hi. I have posted a question a couple of times, a few days apart; but it keeps disappearing. The funny thing is that the recipe I posted to go along with my original post is still here. Anyway, my question was: can I use a socca (a chickpea flatbread) in phase 1 and 3? If, yes, would it count as a grain or a protein? And what would the serving amount be?

    • Hi Tonya. That is very odd. I have no idea why your comments would be disappearing — we don’t filter or delete any of them… anyway, socca is not specifically on the diet. And if you decide to use it, it would depend on the recipe. Most recipes require oil, which would rule out Phase 1. Chick pea flour isn’t on the diet either, although chick peas are. If you decide you want to use it, I would check the carb and protein content of chick-pea flour and decide from there whether to count it as a carb, protein or both.

  21. My post disappeared too….asking about teecino as a coffee sub? Can you let me know ? Or email me if you don’t know the answer

    • Hi. Steel cut is best, but old-fashioned is also fine. Be aware that they cook up differently. About 1/4 cup dry steel-cut oats cooks up to 1 cup, but for old fashioned, about 1/2 cup dry oats cooks up to 1 cup.

  22. Hi, I live in Brazil and bought your book, for me it´s not clear the receipe for the sprouted bread, because on the Master Food list it doensn´t mantion whole wheat flour, just rice quinoa and nut flour, can I use whole wheat flour ? And also doesn´t say anything about flaxseed and chia seeds, can I use it, if it so , in wich phase?


  23. Hi Christine! I’m back (Traci who lives in Italy). I have two questions. First, when I started (I’m on week for day 2 Ph 2), I had to translate all of the food lists into Italian so that I could look for the ingredients. I translated ‘spelt’ from English into ‘farro’ in Italian. So I have been using what we call farro to make bread (I have only had an occasional piece). After reading several articles I have found Italian ‘farro’ is not truly spelt. It is emmer (Triticum dicoccum). Can you confirm if it is ok or not? The Glycemic Index is 40 and it belongs to the category of ‘ancient’ grains.
    Second question: can you be more specific as to what a portion of bread or tortillas would be? Is there any way to give us a weight instead of saying just a 1/2 inch slice… that tells the thickness, but not the true size? Thank you for your patience!

    • That’s right, farro and spelt are not the same. Both are ancient grains, related to wheat, however. If you cannot find spelt, farro would be an acceptable substitute, I would think. A standard slice of bread is about 25 grams.

    • Hi Chris. It’s not on the lists, but Haylie has approved some items that include rye. She told me she had not wanted to include rye bread on the food lists since most rye bread isn’t 100% rye, but some combo with wheat. I think it’s your choice if you’d like to use some rye flour.

      • I found a sprouted rye bread at Trader Joe’s, its d d and I am in phase 2 and craving it; it has to be bad? Would be interested in finding out if it’s a no-no at all, and if there is a better recipe for sprouted rye. Can imagine anything better, right now.

        • Sprouted rye is fine for PHase 1 — but there are no breads on Phase 2. Try to stick it out! It’s important to skip the carbs on P2

  24. This is a bit off topic, but can the paleo bread with the coconut flour and almond flour be used as the healthy fat for Phase 3?

  25. hiya, i have used this recipe but used the same amount of spelt flour instead of sprouted grain. (Not sure if it is the same?!) But what constitutes one serving… am having trouble not eating this yummy bread! Also if ive made it with spelt flour can i use it on phase 3? As i have been doing but am now worried its not suitable as a grain for this phase!!

    • Hi Jen. Spent is just Phase 1 — so freeze the rest. One slice is a standard American sized slice of about 1/2-inch in width.

  26. Thank you for the recipe. I’m wondering if there might be an error in the amount of flour? I used 4 cups and my bread is way too dense. Isn’t 16 oz. closer to 2 cups or am I just doing something wrong. Fortunately I was able to find the flour at my local Whole Foods store and am anxious to give it another try. Many thanks for your help with this.

    • Hi Laura. This recipe was tested several times, and this is the first time I have heard of someone having trouble with it. Maybe it depends on the brand of sprouted grain flour you use?

  27. Just wanted to say I made this bread and both me and my bf loved it!! Coming from someone who used to make their own bread all the time, it’s a very good alternative to traditional wheat bread. It’s great by itself, toasted with hummus & cucumbers, and makes a really yummy french toast!

  28. I tried making this bread using flour from old fashioned oats and it’s not raising at all. It smells yeasty, but there’s nothing happening. Do I need to have another flour with the oatmeal for it to work? I assumed that flour is flour, but maybe I have to add gluten to it?

    • The sprouted grain flour is important because it has gluten. It also works with spelt flour. But if you’re going to try a flour that doesn’t have gluten, you’ll need a different recipe.

  29. I have been making my own bread from when I started the FMD 7 weeks ago. For those of you in the UK you can get Spelt Flour in Sainsburys and Tescos. It’s £2 for a large 1kg bag and makes 2 loaves. I make it in my food processor and it takes minutes to prepare. You have to wait while it rises of course (in my airing cupboard) and it’s the best bread I’ve ever tasted in my 58 years!! I will never be eating shop bought bread again.

  30. Great, easy recipe. I used this recipe with a bit of an adaptation. I used 2 C. Organic Sprouted Spelt flour, 1 C. Organic Wheat and one C. Bread Flour. I also added 2 tbs. each of flax seed, pita seeds and quinoa. I added some honey, also. First time with no honey it was great. This time, I will see how it goes. I am watching it rise now. I can’t see why it won’t be just as delicious as last time. Thanks for the easy recipe.


  31. I am planning to start the diet in a week. I am gluten intolerant and was wondering if ezekial brown rice bread is acceptable for Phase 1? The app lists brown rice and brown rice flour under Phase 1 but does not list brown rice bread.

    Also is ezekial black rice bread acceptable for Phase 3? Again I see black rice listed under grains but not black rice bread. Thanks!

    • Yes, you can use breads made from the grains on the different phases. Just check the ingredients and make sure there are no off-diet ingredients lurking in there.

  32. I would love to make my own bread. We are in Canada, BC and have been to a number of whole food stores and health food stores and cannot find sprouted grain flour. Is there a substitute I can use.

  33. Hi Christine, tonight I made a pizza base with a quarter cup of brown rice flour, psyilium husk (for binding) and water and salt (phase 1)… mixed it up, rolled it out and put some tomato base mushrooms and spiced chicken breast on top and it was delicious!
    YUM I love this “not-diet” (too yummy to be called a diet) and love phase 1 the most I think (being an ex low carb dieter I’m still struggling to maintain a bit in phase 3 but doing well in in phase 1 and 2).

    What I wanted to ask is what quantity of rice flour would constitute a carb serving on phase 1 (and also on phase 3)? I have been sticking to quinoa on phase one as I didn’t want to spike blood sugars but after 6 weeks on the plan I figure I should mix it up a bit!
    Hence my new pizza / wrap invention with rice flour (we can’t find wheat free stuff like that easily in S Africa)

    • Brown rice is only Phase 1, so you wouldn’t want to use it on Phase 3.
      Whenever I have questions about carb equivalent, I just do a google search for “_____ nutrition” and can usually find something. I just did this for brown rice flour, which I found has 121 grams of carbs per cup. Meanwhile, a cup of brown rice has 45 grams. So about 1/3 cup of brown rice flour has the same carbs as 1 cup of brown rice. So using 1/4 cup above seems about right for Phase 1.

      • Hi Christine, thanks for helping with that, appreciate it!
        I’m confused though – in the book (I downloaded an E book of the Fast metabolism diet and bought the recipe book) .. just checked my e-book and it says that brown rice, cereal, crackers, flour and tortilla’s are allowed on Phase 3? Obviously the quantities are smaller than phase 1 though.

        Has Hayley changed something since the e book was published?

        Please confirm?

        • Wow — your eBook says that brown rice is allowed on Phase 3? That’s never been true. I think you may be thinking of sprouted-grain, which is allowed on P1 and P3. What version (country) eBook do you have? Foreign publishers handle translations, and I wonder if that’s where a mistake was made.

  34. Hi Christine –
    I have just double checked my e-book and see I’m a plonker! Sorry … false alarm … somehow I managed to jump from phase 3 to phase 1 section and got mixed up on the carbs. Fortunately I’m such a big quinoa lover I tend to stick with that … whew, Im glad I’ve rechecked and got clarification!
    Thanks a million

  35. do you have a gluten free recipe for phase 1 and 3 that can be eaten tapioca flour can be used, chickpea flour(less though) quinoa dont know if the grain would work i cant find flour here many thanks


    • We don’t have a gluten-free bread recipe, I’m afraid. But I’ll add to our list — it would be good to have one.

  36. Do you know of any yeast free sprouted grain bread recipes? I can’t eat yeast, as I have yeast overgrowth.

  37. Made this bread yesterday. It turned out awesome. Way better than ezekiel or other brands. It takes time, but it’s absolutely worth it! Thank you for the inspiration and recipe!!

  38. Hi! I don´t find sprouted whole wheat flour or sprouted grain bread in Argentina. Is there an alternative flour I can use to make bread allowed in the diet?

  39. The bread machine version has a type of coconut sugar in it, I thought we were to avoid sugars on FMD, I would love the ease of using a bread machine, can I use the sugar it mentions, or substitute something else that is used on FMD.

    • Bread machine version? I am not sure where you see that. Our recipe is not for the bread machine, but if you read the comments, you’ll see people have been using the recipe in a bread machine. You should not add sugar if you want it to be FMD compliant.

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